1 serving (medium) of Mallow with Einkorn Bulgur (200 g) has 166 calories. That works out to 83 calories per 100 g. It contains 26.8 g of carbs, 6.2 g of protein, 4.8 g of fat and 8.2 g of fiber. Its 590 µg of Vitamin K covers 492% of the Daily Value. Its glycemic index is 42 (low), so it raises blood sugar slowly.

What is Mallow with Einkorn Bulgur?

Mallow with Einkorn Bulgur is a Turkish home-style dish of leafy mallow cooked with bulgur made from einkorn wheat. Mallow is gathered or sold in season, and recipes vary by region and household; it may be cooked with onion and olive oil, sometimes with a little tomato or pepper paste.

The leaves turn tender while the bulgur gives the dish substance, whether it is served loose and brothy or cooked down thicker. In Turkey it is eaten warm as a simple main or side, often with lemon, salad or yogurt alongside. It provides fibre and plant protein, with 4.1 g of fibre per 100 g. For a lighter serving, go easy on the oil and pair it with a fresh salad.

Mallow with Einkorn Bulgur Nutrition Facts

Selected: 100 g

KCAL / 100G

Carbs

13.4g

· 5% DV

Protein

3.1g

· 6% DV

Fat

2.4g

· 3% DV

Fiber

4.1g

· 15% DV

DV is the share of the daily value covered, on a 2,000 kcal reference diet.

Calories come from: Carbs 61% · Protein 14% · Fat 25%

Mallow with Einkorn Bulgur Vitamins & Minerals

Vitamins

Vitamin K

295µg · 246% DV

Vitamin A

225µg · 25% DV

Vitamin C

16.5mg · 18% DV

Folate

47µg · 12% DV

Minerals

Manganese

1mg · 43% DV

Calcium

125mg · 13% DV

Iron

2mg · 11% DV

Magnesium

47mg · 11% DV

How Nutritious Is Mallow with Einkorn Bulgur?

Nutrient density

High

76/ 100

How many vitamins, minerals and how much fiber this food carries per calorie. A high score means a lot of nutrition for few calories.

Satiety score

Medium

57/ 100

An EatBetter score computed from fiber, protein and calorie density. A high score means staying full longer on the same calories.

Both scores are calculated per 100 g and do not change with the selected portion. The satiety score is EatBetter's own calculation, not a clinical measure.

Mallow with Einkorn Bulgur Glycemic Index

GLYCEMIC INDEX

Low

0 Low5570100

GLYCEMIC LOAD

Low

Accounts for portion size — a more realistic measure than GI alone.

How to Burn Off Mallow with Einkorn Bulgur

To burn the 83 calories in 100 g:

🚶

21min

Walking (5 km/h)

🏃

8min

Running (8 km/h)

🚴

11min

Cycling

🏊

10min

Swimming

Times are calculated with the MET equation for a 70 kg adult. Actual burn varies with your weight, age and pace.

Is Mallow with Einkorn Bulgur Processed?

NOVA 2

Minimally Processed

1. Unprocessed

2. Minimally Processed

3. Processed

4. Ultra-Processed

NOVA classifies foods into 4 groups by industrial processing. NOVA 1 (unprocessed) is the healthiest.

Does Mallow with Einkorn Bulgur Contain Allergens?

Contains these allergens:

Gluten yes

Dairy free

Eggs free

Peanuts free

Tree nuts free

Fish free

Soy free

Sesame free

Which Diets Is Mallow with Einkorn Bulgur Good For?

Vegan

✓ Suitable

Vegetarian

✓ Suitable

Gluten-Free

— Not suitable

Dairy-Free

— Not suitable

Mediterranean

✓ Suitable

Paleo

— Not suitable

Whole30

— Not suitable

DASH

— Not suitable

Keto

— Not suitable

Low FODMAP

— Not suitable

Mallow with Einkorn Bulgur Fat Profile

SATURATED

0.35g

MONOUNSATURATED

1.35g

POLYUNSATURATED

0.61g

⚖️

Omega 6:3 ratio 6.5:1

Above the ideal 4:1 (6.5:1).

Compare Mallow with Einkorn Bulgur

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Mallow with Einkorn Bulgur vs Red Pepper52 kcal more per 100 g

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Mallow with Einkorn Bulgur vs Boiled Beetroot39 kcal more per 100 g

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Foods Similar to Mallow with Einkorn Bulgur

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🥗

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18 kcal

🫑

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31 kcal

🥄

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44 kcal

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Green pepper

20 kcal

🥗

Potato Salad

110 kcal

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Frequently Asked Questions About Mallow with Einkorn Bulgur

What is Mallow with Einkorn Bulgur?

Mallow with Einkorn Bulgur is a vegetable dish made by cooking edible mallow leaves with einkorn wheat bulgur. It is often prepared with onion and olive oil, with the bulgur adding a hearty texture and a mildly nutty flavor.

How do you cook Mallow with Einkorn Bulgur?

Cook Mallow with Einkorn Bulgur by briefly sautéing onion, adding washed chopped mallow, then stirring in the einkorn bulgur and water. Simmer until the grains are tender, adding liquid as needed; avoid overcooking the leaves so they retain some texture.

What does Mallow with Einkorn Bulgur taste like?

Mallow with Einkorn Bulgur tastes mildly green and earthy, with a gentle nuttiness from the einkorn bulgur. Cooked mallow leaves become soft and can feel slightly slippery, while lemon juice adds brightness and balances the earthy flavor.

Is the mallow in Mallow with Einkorn Bulgur edible?

Yes, the mallow leaves used in Mallow with Einkorn Bulgur are edible when correctly identified and thoroughly washed. Tender leaves and young stems are commonly cooked; do not eat wild plants unless you are certain of their identification and have gathered them from a clean area.

What ingredients are used in Mallow with Einkorn Bulgur?

Mallow with Einkorn Bulgur typically contains mallow leaves, einkorn bulgur, onion, olive oil, water, and salt. Some home recipes add garlic, tomato, or lemon, so the exact flavor varies by cook and regional tradition.

How is Mallow with Einkorn Bulgur traditionally served?

Mallow with Einkorn Bulgur is usually served warm or at room temperature as a vegetable main or side dish. A squeeze of lemon and a fresh salad work well alongside it; serve it with a plant-based accompaniment if you want to keep the meal vegan.

Can you use regular bulgur instead of einkorn bulgur in Mallow with Einkorn Bulgur?

Yes, regular wheat bulgur can replace the einkorn bulgur in Mallow with Einkorn Bulgur, though the flavor and grain texture may differ. Check the cooking directions for the bulgur you use, since the amount of liquid and cooking time can vary.

How do you wash mallow for Mallow with Einkorn Bulgur?

Wash mallow for Mallow with Einkorn Bulgur under running water, separating the leaves so you can rinse away soil trapped between them. Trim any tough or damaged parts, then drain the leaves well before chopping and cooking.

How long does Mallow with Einkorn Bulgur last in the fridge?

Mallow with Einkorn Bulgur keeps for up to three days in the refrigerator when cooled promptly and stored in a covered container. Reheat it until steaming hot throughout, adding a little water if the bulgur has absorbed the cooking liquid.

Can you freeze Mallow with Einkorn Bulgur?

Yes, you can freeze Mallow with Einkorn Bulgur in airtight, meal-sized containers, although the mallow may become softer after thawing. Thaw it in the refrigerator and reheat thoroughly; the bulgur may need a splash of water to loosen.

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Nutrition data compiled from USDA FoodData Central and scientific sources.

· Last updated: September 25, 2026